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Mantou, this seemingly simple staple food, is almost a daily necessity on the dining tables of many elderly people. You see, every morning, some retired elderly people often like to sit on the park benches after morning exercises, slowly enjoying the steaming hot mantou.
The main ingredient of mantou is refined white flour, which is actually not suitable for all elderly people. For example, insufficient fiber intake may lead to a series of digestive problems, such as constipation.
This is not just a minor issue; long-term constipation may exacerbate the development of hemorrhoids, making the situation worse for elderly people already troubled in this aspect.
Another example, let’s assume there is an elderly person, whom we shall call “Mr. Zhang.” Mr. Zhang has a family history of diabetes, but he has never paid special attention to his diet.
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However, mantou made from refined flour will quickly convert to glucose, leading to a sharp rise in blood sugar levels. This dietary habit is extremely unfavorable for elderly people in the pre-diabetic stage or already suffering from diabetes.
Take another elderly person, let’s call her “Mrs. Li.” Mrs. Li has issues with high blood pressure and high blood lipids, and her doctor has always advised her to improve her diet by reducing the intake of high-GI foods.
However, Mrs. Li finds it difficult to change this dietary habit due to being accustomed to eating mantou daily. Over time, Mrs. Li’s blood pressure and cholesterol levels may become difficult to control due to inappropriate dietary choices.
These fictional examples reflect a common phenomenon: many elderly people may not realize that seemingly harmless foods in their daily diet, such as mantou, may actually pose a threat to their health.
We can see that although mantou, as a traditional food, occupies an important place in the diet of many elderly people, it is not a suitable food for all elderly people due to the characteristics of its main ingredients.
Let’s discuss why some elderly people should consume less mantou, especially those two specific types of elderly people. Previously, we have known about the potential health issues that may arise from refined flour in mantou.
The first category, for elderly people suffering from chronic digestive system diseases, frequent consumption of mantou may worsen their condition.
Refined flour lacks essential fiber, not only failing to provide sufficient nutritional support but also potentially exacerbating stomach burden due to its rapid conversion to sugar.
Assuming there is an elderly person who relies on mantou as their main food over the years, he may eventually feel stomach discomfort and more frequently suffer from excessive gastric acid disturbances.
Moreover, foods with high glycemic index will rapidly raise blood sugar levels, which is undoubtedly an additional burden for diabetic patients who need strict control over blood sugar.
Imagine a diabetic elderly person, who if consuming mantou indiscriminately, will find it more challenging to control blood sugar.
Not only will this increase the complexity of managing diseases in his daily life, but it may also increase the risk of diabetes-related complications, such as retinopathy and kidney damage.
The second category of elderly people who need to reduce their intake of mantou are those who need to pay special attention to nutritional balance. While mantou as a staple food can provide a certain amount of energy, its low protein content and lack of essential micronutrients and vitamins are of concern.
Take the hypothetical elderly person as an example, if he mainly relies on mantou as his food, protein deficiency may occur, leading to a reduction in muscle mass, an increased risk of osteoporosis, thus affecting his daily activity and quality of life.
In addressing this issue, a key perspective is how to improve this situation by adjusting the diet structure. For instance, reducing the intake of mantou and increasing foods rich in high-quality protein, such as lean meats, legumes, and dairy products.
For these specific two categories of elderly people, elderly individuals with chronic digestive system diseases and diabetes, as well as those needing to pay attention to nutritional balance, reducing the intake of mantou is a wise choice.
By adjusting the diet structure, not only can they better manage their chronic diseases, but they can also improve their overall health and quality of life.
These adjustments, although small, have profound effects and can indeed help elderly people avoid being hospitalized due to inappropriate dietary habits. How can elderly people enjoy mantou while maintaining their health?
As a doctor, I am often asked how to balance traditional diet with modern health knowledge. Mantou is mainly made from refined white flour, which lacks sufficient fiber and some micronutrients.
For elderly people, it is essential to increase fiber intake properly because fiber can help improve intestinal function, prevent constipation, control blood sugar, and reduce cholesterol levels.
Therefore, a simple yet effective adjustment is to choose whole wheat mantou or add other grains to mantou, such as oats, quinoa, or rye flour.
These grains not only increase fiber intake but also provide more nutrients like B vitamins and minerals, especially beneficial for cardiovascular health.
For instance, replacing part of the white flour in the traditional mantou recipe with low-GI flour, such as legume flour or coconut flour. This not only lowers the glycemic index of mantou but also provides more protein and fiber to the body.
Besides changing ingredients, portion control is also crucial. The energy needs of elderly people are usually lower than those of younger individuals, so controlling the amount of mantou per meal to avoid excessive intake of empty calories is an important measure to maintain a healthy weight and prevent various chronic diseases.
Additionally, meal pairing is also essential. When elderly people are enjoying mantou, they can pair it with high-protein foods such as lean meats, tofu, or eggs to increase satiety and provide the necessary protein for muscle maintenance.
Moreover, consuming more vegetables can provide fiber and essential vitamins to help improve overall nutritional balance.
Although mantou is a traditional food beloved by many elderly people, through some simple adjustments and appropriate dietary control, it can completely become a part of a healthy diet.
By choosing healthier ingredients, controlling food portions, and making appropriate meal pairings, elderly people can not only continue to enjoy their beloved mantou but also maintain and promote their health.
What are your thoughts on mantou? Feel free to discuss in the comments section!
References
[1] Li Yan, The Impact of Dietary Factors on Functional Dyspepsia, Chinese Journal of Integrated Traditional and Western Medicine for Digestion, 2023-10-15
